9 Ingredients that Make You Full
- Some Gut Food
- Jan 8, 2022
- 3 min read
Updated: Jan 19, 2022
All of us have our own goals when it comes to food. Some are trying to gain weight, some are trying to lose weight etc. Therefore our eating habits vary from person to person. However, this blog is directed for those aiming to lose weight but are trying to ensure that they are intaking the right amount of nutrients. Hence, this blog will reveal ingredients that you can incorporate in your meal with the goal of feeling fulfilled.
Boiled Potatoes
Potatoes can be prepared in many ways, and the benefits can vary. However, boiled unpeeled potatoes are a great source of vitamins and minerals, including vitamin C and potassium. Furthermore, potatoes are high in water and carbs, and also contain moderate amounts of fibre and protein. In comparison to other sources of carbs, potatoes are generally more filling and healthier.
(Ashley Fehr, 2022)
Oatmeal
This is a common and well known ingredient that tends to fill people up. This is because oats are a popular breakfast choice. Oatmeal is fairly low in calories and a great source of fiber. The reason Oatmeal is so filling is because of its high fibre content and its ability to soak up water.
(HealthLine, 2020)
Eggs
Eggs may help with feeling full/ weight loss is because they are high in protein (one large egg has about 6 g). Furthermore, it requires more energy to break down a protein in comparison to other food categories such as starch.
However, some. might be worried about having high cholesterol when eating egg, however, you can make yourself feel better by eating more egg whites. However, it is unlikely that you will be eating a lot of eggs to be having high cholesterol.
(David Jockers, 2015)
Greek Yoghurt
The reason Greek Yoghurt is on this list is because it is a great choice due to it's protein and less sugar (in comparison to other yoghurts). Greek yoghurt also has fewer calories in comparison to other yoghurts. Therefore, overall a more healthy option!
(WoolsWorth, 2022)
Cottage Cheese
Cottage cheese is an ingredient that ultimately goes well with anything. Cottage cheese is usually low in fat and carbs, however high in protein. Because of this, it can help people feel full. This is a benefit due to its low calorie content.
(Alexey Gureev, 2019)
Legumes
Another important filling ingredient are legumes. Examples include beans, peas, lentils, peanuts and more. The reason legumes are on this list is due to it's beneficial nutritional profile. Legumes are generally loaded with fibre and plant-based protein. Because of this, is why legumes are filling. Legumes can be incorporated in many meals, therefore the variety in meal preparations are endless.
Beans for example, are an excellent source of fibre, hence gives it it's filling quality. This is because fibre helps you fill up without adding much calories to your food explains Kelly Kennedy, RD, staff nutritionist for Everyday Health. Another important fact is that beans also stimulate the production of the gut hormone cholecystokinin (CCK), "which slows gastric emptying and can help to suppress appetite", Kennedy notes.
(Harvard Health Publishing, 2018)
Quinoa
Surprisingly, quinoa gets a spot on this list due to its high protein, fibre and amino acids. Because of this, it is why people may have feelings of fullness (even though there is a low calorie intake!).
(Martin Cheifetz, 2017)
Nuts
Nuts have a lot of protein and fibre, according to the Mayo Clinic, which makes them filling foods. Furthermore, a daily serving may also help you lose weight, according to a preliminary study presented at the American Heart Association’s Scientific Sessions 2018 in Chicago. This is because nuts are known to help decrease appetite.
(Patti Neighmond, 2019)
From this, it is clear that ingredients that have high fibre and protein tend to be meals that are more filling. Therefore, it is important to research ingredients beforehand to receive a better understanding of the benefits, uses etc. With proper knowledge, home chefs can master meals and understand its benefits for the human body.
Very informational article!